WARM UP
5 x rolling 100 meter row
*every meter +/- target equals 2 push ups and 2 Russian KB swings
SKILL
20:00 muscle up work:
Bar muscle up progression
-banded BMU
*Focus on getting athletes on top of the bar
Ring muscle up progression
-swingset drill
*Focus on properly sequencing the kip. Toes then hips then head.
Ring dips
3 x 10+
WORKOUT OF THE DAY
21-15-9
Calorie row
Power clean
RX: (115/75)
55+: (95/65)
Lv2: (135/95)
*Sprint stimulus. Challenge athletes to go hard on the rower. 8:00 time cap.